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Friday May 1Warm-upWarm-up3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 1-Arm KB Rows each 15 Hang Power Cleans w. empty bar 10...

04/30/2020Workout - HOMESTRENGTH 1a) Gorilla Rows: 4 x 8-10 each. Rest 30s 1b) Contralateral Glute Bridge Floor Press: 4 x 12 each. Rest 30s 2a) Plank Pull Through: 4 x 60s. Rest 30s 2b) DB/KB Overhead Triceps Extensions: 4 x 8-12 each. Rest 30s CONDITIONING For time: 3-6-9-12-15-18 DB Hang Power Snatch each DB...

04/29/2020Workout - HOMESTRENGTH 1a) Dumbbell Sumo Goodmorning 4 x 12-15. Rest 30s 1b) Tall Kneeling Arnold Press 4 x 8-10 each. Rest 30s 2a) Goblet Bulgarian Split Squat 4 x 6-8 each. Rest 30s 2b) DB Forearm Plank w. Rotation 4 x 10 each. Rest 30s CONDITIONING AMRAP 10: "Comrade Quarantine" 10...

04/28/2020Workout - HOME3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch 3 Shin Box + Forward Fold each 3 Scorpion Stretch each STRENGTH Tabata style: Superman 20s x 6 Hollow Rocks 20s x 6 Side Plank Crunches 20s x 4 each (hold top position for "rest") CONDITIONING EMOM 16: Min 1: 20s Jump...

04/27/2020Workout - HOMESTRENGTH EMOM 16: Min 1: 50s Up Downs Min 2: 40s Glute Bridges Min 3: 30s Flutter Kicks Min 4: 20s Squat Jumps CONDITIONING E4MOM 20: KB/DB Complex of: 8 Single Arm DB/KB Thruster total 12 Russian Kettlebell Swings 16 Single Arm DB/KB Rows each 20 Goblet SquatsWorkoutSTRENGTH (20:00 - 40:00) Power Snatch: 10 x 2...

Saturday April 25Warm-upWarm-up3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch 3 Shin Box + Forward Fold each 3 Scorpion Stretch eachStrengthMetcon (AMRAP - Reps)Tabata: Jump Squats x 2 Mountain Climbers x 4 Hollow Rocks x 6 Lateral Lunges x 8MetconMetcon (Time)EMOM: 4 Dumbbell Bear Complex Max Reps Sit-ups. Workout is...

04/24/2020Workout - HOME3 Rounds of: 3 Shin Box + Forward Fold each 6 Overhead Goodmornings 9 Tempo Air Squats Then 30 Jumping Jacks STRENGTH 1a) Dumbbell Goodmornings: 4 x 12-15. Rest 30s 1b) KB Windmill: 4 x 6-8 each. Rest 30s 1c) Goblet Shrimp Squats: 3 x 8-10 each. Rest 30s CONDITIONING FT: 40-30-20-10 DB Snatch total 20-15-10-5 BurpeesWorkoutWith...

04/23/2020Workout - HOME2 Rounds of: 30 Jumping Jacks 20 Mountain Climbers 10 Up Downs STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Single Arm Glute Bridge Bench Press: 4 x 12 each. Rest 30s 2a) Plank Pull Through: 4 x 45s. Rest 30s 2b) Rollback Triceps Extensions: 4 x 10-12....

04/22/2020Workout - HOME3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch 3 Shin Box + Forward Fold each 3 single leg KB Hand Switch Then: 30 Jumping Jacks STRENGTH 1a) Cross-body Romanian Deadlift 4 x 8-10 each. Rest 30s 1b) Single Arm Half Kneeling DB/KB Arnold Press 4 x...